MY GO-TO

GUIDE
 LEARN THE
2B MINDSET ®

This guide is a companion to the

videos. In the pages that follow,
you'll find the key takeaways,
plus lists and guides you can use
to plan your weight-loss days.

Start watching the videos at

2BMindset.com or download
the app, so you can get the
most out of this guide!

To download the app, WATCH

THE VIDEO
go to the app store on
your mobile device and
search for “BODi”

1
 THE "2 BUNNIES"
RECAP
WATER FIRST
• You might already know water is key to a good mood
and energy. Ilana is going to teach you why it’s key
for weight loss.
• Start by drinking half your weight in ounces at a minimum each day.
• Your weight in lbs. ______ ÷ 2 = ______ daily minimum goal in fluid ounces.*
e.g., 180 lbs. ÷ 2 = 90 fl. oz. / 2.7 L
• Make a goal to drink 16 fl. oz. / 480 mL before each meal.
• Keep your awesome 2B Mindset water bottle handy because you’ll
soon see that the more water you drink, the more weight you may lose.
VEGGIES MOST
• Ilana will help you find satisfaction from veggies
like you never thought possible.
• The more meals that include “Veggies Most,”
the more weight you can lose and the more
amazing you will feel.
• Get ready to open your mind (and mouth)
to delicious veggies that you will love.
• Veggies can be enjoyed in hundreds of ways.
Check out Ilana’s recipes at MindsetMenu.com for easy ways
to enjoy the flavors you crave.
*To calculate mL, multiply the fl. oz. by 30, so 16 fl. oz. x 30 = 480 mL
Ilana likes to keep things simple and easy to remember and
that's why she created the "2 Bunnies." Just follow these
guidelines every day, starting today, and you'll hop into
consistent weight loss! WATCH
THE VIDEO
THE SCALE
• Ilana is going to help you look at the scale differently
than you’ve ever seen it before, within her 2B Mindset
videos and You Can Drop It! book.
• The scale will help guide you, not judge you.
• Get on the scale every morning, without clothes, after using the bathroom,
before you eat or drink anything. Write your weight in your tracker, and move
on with your day as you continue to practice the 2B Mindset principles.
• If you don’t have a scale, get one.
TRACKING
• Your tracker will show you what’s working best for
you so you can feel more in control of your eating
and lifestyle.
• Every day, complete a “My Day” page in your
tracker book (or in the app).
• It only takes a few minutes, and you’ll see from
watching the videos that when you track with
detail and honesty, it will help you unlock your
greatest success.
3
A NEW WAY TO LOOK CARBOHYDRATES
give you energy
AT FOOD GROUPS
WATCH
THE VIDEO
• Fiber-Filled Carbohydrates (aka FFCs) are the carbs we’ll
focus on most, because fiber provides your body with
longer-lasting energy, and helps promote weight loss.
• CHECKLIST FOR BUYING FFCs:
> Choose ones you won't overeat
The 2B Mindset doesn’t “tell” you what you should eat. Instead, it helps
you learn what you should eat and why. Once you have that knowledge, > The serving size is easy to track
you’ll be in full control over the food choices you make every day. > It's 150 calories or less
> There's at least 1 g fiber for every
10 g total carbs (but the more fiber,
the better!)
VEGGIES make you full and satisfied > Pick ones with the same, if not more,
fiber grams than sugar grams
• Veggies should be the first bite at lunch, snack, and dinner.
(Veggies at breakfast get you extra credit!) > Pick ones without any trans fats
(i.e., partially hydrogenated oil)
• Try veggies you haven’t tried yet. Find the ones
you love and make them your reliable staples.
Check out Ilana’s recipes at MindsetMenu.com
for easy ways to enjoy the flavors you crave. ACCESSORIES help you eat more
veggies and make your meals pop with flavor!
PROTEINS help keep you full and satisfied • Accessories add more flavor to your meals, and make it
easier to eat more veggies.
• You should have protein at every meal. • Many accessories can be high in fat or sugar—but that’s okay, because a
• Pick your favorites to be your go-to’s. small amount can go a long way, so be sure to start with less and increase
from there, if needed.
• Ilana loves Shakeology! It’s a powerful gourmet
superfood dessert shake that is an important part of • If you aren’t sure what’s in it, look at the nutrition label. If it contains
the 2B Mindset. Check out page 29 to learn more! more grams of fat or sugar than anything else, it’s an accessory.
• CHECKLIST FOR BUYING ACCESSORIES:
> Has 0–40 calories per Tbsp. or under 80 calories per 2 Tbsp.
TIP: Shakeology Boosts are an easy way to customize your shake on those days
when your body needs a little extra support. Choose from Focused Energy, > Ideally does not contain salt or sugar in the first two ingredients
Digestive Health, and Power Greens.
> Has simple ingredients that don’t contain artificial sugars, like sucralose,
aspartame, or Ace K, and are free of high-fructose corn syrup
All products and flavors may not be available in your market.
5
FOOD LISTS When you see this icon next to a food,
it is a reminder that it can be high in sodium.

Find the full food lists and the vegan food lists on the “Resources” section
at 2BMindset.com.
Proteins
Veggies Purpose: To keep you fuller longer, so be sure to enjoy some at
every meal. Ilana provides more protein-packed knowledge in the
protein video on the plan page at 2BMindset.com or in the app.
Purpose: To make you full! We always want veggies to be our first bite
and they should make up most of our lunch and dinner plates! Sink your EGGS AND DAIRY SEAFOOD BEACHBODY
teeth into Ilana’s food group veggie video for aha moments and new ways PERFORMANCE
Cottage cheese (1–2%) Cod
to enjoy them. Find it on the plan page at 2BMindset.com or in the app.
Egg whites / whole eggs Crab Recover, all flavors
Arugula Okra Water chestnuts Greek yogurt (plain; 0–2%) Halibut
Asparagus Onions (all varieties) Watercress Reduced-fat / low-fat cheeses Lobster PLANT-BASED
Beets Pickled and fermented veggies Yellow squash (sliced, wedges, etc.) PROTEIN
Mahi-mahi
Bell peppers (all varieties) (kimchi, sauerkraut, etc.) Zucchini Ricotta cheese (part-skim) Edamame (organic)
Salmon
Broccoli Pickles Lupini beans
Sashimi / raw fish / sushi
CHICKEN AND TURKEY Protein powder
Broccoli slaw Pico de gallo (wrapped in cucumber or
Poblano peppers Chicken or turkey breast, seaweed instead of rice) (hemp, pea,
Brussels sprouts
drumstick or thigh, skinless quinoa, rice)
Cabbage (all varieties) Radicchio Scallops
Chicken or turkey deli slices Seitan
Carrots (all varieties) Radishes / daikon Shrimp
(nitrite-free) Tempeh (organic)
Cauliflower / cauliflower rice Rainbow chard Tilapia
Ground chicken or turkey Tofu (organic)
Celery Rapini (broccoli rabe) (≤ 93% lean) Tuna (canned or in pouch;
light or white in water) Veggie burger
Celery root Rutabaga
(with at least 20 g
Seaweed BEEF AND PORK
Cucumbers (all varieties) SHAKEOLOGY protein per
Shallots Beef steak (top round, top 1 to 2 patties)
Eggplant All flavors
sirloin)
Endive Snow peas Yogurt
Ground beef (≤ 95% lean) BEACHBAR (plain, nondairy;
Fennel Spaghetti squash
Ham slices (nitrite-free) All flavors with at least 10 g
Green beans Sugar snap peas
Pork tenderloin protein per cup /
Hearts of palm Swiss chard
240 g)
Jicama Tomatillos
Leafy greens / lettuce Tomatoes (all varieties)
Mushrooms (all varieties) Turnips
All products and flavors may not be available in your market.

TIP: Fresh veggies are wonderful, but it’s also a great idea to stock up on jarred, TIP: If you’re short on time or you aren’t the cooking kind, you can find many protein
canned, or frozen. Before they go into your cart, make sure they don’t contain any options packaged and ready to eat, along with precooked and frozen options, so you
added oil or sugar. can easily pull a meal together in minutes.

6 7
FOOD LISTS When you see this icon next to a food,
it is a reminder that it can be high in sodium.

Carbohydrates | FFCs “Silly” Carbs and Treats

Purpose: To give you energy. Ilana will help you focus on Fiber-Filled Purpose: To help you improve your relationship with these foods, so you
Carbohydrates (aka FFCs)—because fiber is key to lasting energy and you’ll can treat (not cheat), Ilana helps you understand how you can fully enjoy
learn why in the carbs video found on the plan page at 2BMindset.com them in a smart and purposeful way.
or in the app.

STARCHY VEGGIES FRUITS WHOLE GRAINS THESE ARE FOODS THAT:

> Are more indulgent
Acorn squash Apple Barley
> Are harder to control
Butternut squash Banana, all varieties Bran cereal* (low-sugar)
> Have little to no fiber, contain more grams of sugar and/or fat than fiber
Corn Blackberries Bread* (whole-grain)
Green peas Blueberries Crackers* (whole-grain)
Potatoes Cantaloupe English muffin* (whole-grain) Many “silly” carbs and treats cause energy spikes and dives. It’s okay to be silly on
occasion but try to prioritize your favorite sweets and treats and be sure to track them
Sweet potatoes Grapes Oats (plain steel-cut, rolled,
with detail. Ultimately, making smarter and stronger choices can help benefit both your
Honeydew melon or instant with low- or no- health and weight-loss goals.
BEANS AND LEGUMES added sugar)
Kiwifruit
Be mindful of sodium if Pancake* (whole-grain)
Mango Alcohol (beer, liquor, wine)
using canned varieties Pasta* (whole-grain)
Orange Baked goods, all varieties
Bean-based soup Pita* (whole-grain) Candy and chocolates, all varieties
Peach
Bean pasta Popcorn (air-popped with Chips, all varieties that don’t follow the FFC guidelines
Pear
Beans, all varieties 0 g trans fats) Coffee creamer
Pineapple
Hummus Quinoa Deep-fried foods (battered or fried fish or chicken, French fries, tater tots, etc.)
Pomegranate
Lentils, all varieties Tortilla* (corn or whole-grain) Frozen treats (dairy and nondairy options)
Raspberries
Peas, all varieties Waffles* (whole-grain) Sugar-sweetened beverages (juices, lemonades, teas, etc.)
Strawberries
Wraps* (whole-grain)
Watermelon

*CHECKLIST FOR BUYING FFCS: TIPS:

> Choose ones you won't overeat
> The serving size is easy to track
> It's 150 calories or less
> There's at least 1 g fiber for every 10 g
total carbs (but the more fiber, the better!)
> Pick ones with the same, if not more,
fiber grams than sugar grams
> Pick ones without any trans fats
(i.e., partially hydrogenated oil)
> If you bite it, write it! When you choose to enjoy a treat, sit down without
distractions, savor it, and own it by noting it in your tracker. You will learn what
is most worth it to you, and you’ll be surprised that an occasional sweet or treat
won’t derail your goals.
> It’s usually easier to enjoy it and track it later when it’s something you can
measure or remember, like 1 cookie or square of chocolate versus
“handfuls of chips.”

8 9
FOOD LISTS When you see this icon next to a food,
it is a reminder that it can be high in sodium.

Accessories Natural nut butters (almond,

cashew, peanut, etc.)
Nuts (all varieties)
Marinara sauce
Mayonnaise
Sour cream
Hydrate
LAST THING
Shakeology Boosts
Purpose: To make your meals more enjoyable and flavorful and entice you
to eat more veggies. Get lots of fun ways from Ilana to fill your meals with Oil (avocado, grapeseed, (light or reduced-fat)
flavor in the accessories video found on the plan page at 2BMindset.com olive, toasted sesame, etc.) Tomato paste and sauce
or in the app. Olives Vinaigrettes and salad dressings
Pesto (all varieties)
GUIDELINES WHEN ENJOYING ACCESSORIES: Seeds (chia, flax, hemp, pumpkin,
BEVERAGES
sesame, sunflower, etc.)
These foods pack a lot of flavor that goes a long way. While freebies are low in (great for adding
calories, fat, and sugar, some of the others are not. Pick 1 or 2 per meal that you Sunflower seed butter (natural)
some to tea or
enjoy most. Start with less. If you want more, you can always add a little bit more Tahini coffee but
later. And make sure to quantify them somehow so you can track them later. recommend no
SUGARS
Whether you use a tablespoon, bottle cap, or compare them to a golf ball, you just more than 1 cup /
Dried fruit (dates, raisins, etc.) 240 ml per day)
want to keep your eye on them so you can track them.
Honey Milk (reduced-fat; 1–2%)
Jam and jelly (all varieties) Unsweetened plant-based milks
“FREEBIE” ACCESSORIES Seasoning blends (without salt or Water enhancers Maple syrup (almond, cashew, organic soy,
AND BEVERAGES sugar in the first two ingredients) (all-natural flavors) rice, etc.)
Pure coconut sugar
Broth, low-sodium (beef, Seltzer water Whole fruit pieces
chicken, fish, and vegetable) Soy sauce / tamari (berries, mango, CONDIMENTS, DRESSINGS, BEACHBODY PERFORMANCE
Cocoa powder (unsweetened) (reduced-sodium) watermelon, etc.) SAUCES, AND MARINADES AND OTHER BEACHBODY
Spices (cinnamon, cumin, Be mindful of sodium in all SUPPLEMENTS
Coffee (black, unsweetened)
FATS of these items BEVVY and Focused Energy
Herbs (fresh, dried, or frozen; pepper, turmeric, etc.)
Avocado and Alfredo sauce BEVVY, all flavors
basil, cilantro, dill, epazote, garlic, Stevia
guacamole
ginger, oregano, parsley, etc.) Tea (unsweetened) Barbeque sauce Collagen Boost
Bacon (pork)
Horseradish Vinegar Ketchup (without high-fructose Energize, all flavors
Butter corn syrup)
Hot sauce Water (of course!) FIRST THING
Coconut milk
Lemon juice
WATER BOOSTERS (canned)
Lime juice CHECKLIST FOR BUYING ACCESSORIES:
Aloe vera juice Full-fat cheese
Monk fruit sweetener
(bleu, cheddar, > Has 0–40 calories per Tbsp. or under 80 calories per 2 Tbsp.
Mustard Cucumber
Parmesan, pepper > Ideally does not contain salt or sugar in the first two ingredients
Pure extracts (almond, maple, Lemon jack, etc.) > Has simple ingredients that don’t contain artificial sugars like sucralose,
peppermint, vanilla, etc.) Lime
aspartame, Ace K, and are free of high-fructose corn syrup
Salsa (store-bought) Mint
All products and flavors may not be available in your market.
11
 PLATE IT! RECAP Ilana’s Plate It! method is a flexible and fun approach to weight
loss so you’ll be full and satisfied at each meal. You don’t have
to count or measure anything, but if you prefer exact amounts,
refer to our recipes as a guide for serving sizes. WATCH
THE VIDEO
And because Plate It! is so flexible, it truly works no matter what
your eating preferences are. Watch the Plate It! videos to see
how Ilana creates easy yummy meals and snacks designed for
50%
Protein
50%
FFCs BREAKFAST optimal energy and results.

★ Water First! – Aim for 16 fl. oz.** before

your first bite
★ In the morning, eat 50% protein to help SNACK(tional)
keep you full and 50% FFCs to give you ★ A snack is optional
lasting energy
★ If you're going to have a snack, Start with veggies

snack
★ Veggies are extra credit; add them to
Ilana recommends it be between
your eggs, shake, or on the side Add a protein
lunch and dinner
★ Accessorize to make your meal delicious
★ Water First! – Aim for 16 fl. oz. before Add an FFC
★ Find a quick and easy option your first bite and refer to the More?
(like a Shakeology breakfast recipe) that Sure model as a guide
you can stay consistent with

50%
Veggies
25%
Protein LUNCH DINNER 75%
Veggies
25%
Protein
★ Water First! – Aim for 16 fl. oz. before ★ Water First! – Aim for 16 fl. oz. before
your first bite your first bite
★ In the afternoon, eat 50% veggies ★ Your plate should be 75% veggies to get
to make you full, 25% protein to help full and 25% protein to help stay full
you stay full, and 25% FFCs to give you
★ Accessorize to make your meal more
lasting energy
comforting and delicious so you can be
★ Accessorize to make your meal pop “Dinner and Done.”
25% with flavor!
FFCs

**16 FL. OZ. = 480 ML Start with a smaller plate (7” to 9”); you can always go back for more if you’re still hungry!
 YOUR 2B MINDSET FRIDGE AND FREEZER
KITCHEN GUIDE Veggies
FREEBIE ACCESSORIES
AND BEVERAGES
• Herbs (fresh or frozen; basil,
cilantro, dill, garlic, ginger,
When your kitchen is stocked with simple tools and ingredients it can LOW-MAINTENANCE/ mint, parsley, etc.)
be easy to whip up delicious meals. We've listed some go-to items you GRAB AND GO • Hot sauce
• Baby carrots • Ice coffee, unsweetened
might consider keeping on hand.
• Baby peppers • Ice tea, unsweetened
• Broccoli florets
• Cauliflower florets
• Lemon or lime juice Accessories
• Low-sodium broth
Veggies MEAL BASES
(FRESH AND FROZEN)
• Celery sticks
• Cherry tomatoes
(chicken, veggie, etc.)
• Mustard
ALL OTHER ACCESSORIES
• All-natural nut butters
• Broccoli (almond, peanut, etc.)
• Cucumbers • Salsa
• Brussels sprouts • Almond milk, unsweetened
• Sparkling water • Full-fat cheese
• Cauliflower/cauliflower rice
• Water (feta, goat cheese, etc.)
• Mushrooms
• Guacamole
• Onions
• Marinades
• Pre-washed salad mixes
• Marinara sauce
• Slaw mixes
• Salad dressings
• Spaghetti squash
• Shredded cheese
• Spinach (keep frozen, lasts longer!)
• Stir-fry mixes • Soy sauce (reduced-sodium)
• String beans
• Zucchini

Proteins
QUICK-COOK
• Eggs/egg whites
• Fresh or frozen fish fillets
NO-COOK/GRAB AND GO (salmon, tilapia, tuna, etc.)
FFCs • Cottage cheese (1–2%) • Fresh or frozen lean meats
(chicken, ground beef, turkey)
• Deli-cut slices, nitrite-free (chicken,
ham, roast beef, turkey, etc.) • Frozen high-protein burgers
• Breads (whole-grain)
(keep frozen, they last longer!) • Edamame (organic) (chicken, lean ground beef,
• Frozen pre-cooked shrimp tuna, turkey, veggie, etc.)
• Frozen fruit
(great for smoothies!) (defrosts in minutes!) • Hard-boiled eggs
• Greek yogurt (plain, 0–2%) • Tofu (organic, extra-firm)
• Tortillas (whole-grain)
• Low-fat cheese
• Waffles (whole-grain) (cheese wedges, deli-cut slices,
• Whole fruit A Astring cheese, etc.)
• Pre-cooked grilled chicken or turkey
• Ricotta cheese (part-skim)
• Shrimp cocktail
PANTRY FREEBIE ACCESSORIES
AND BEVERAGES TUNA
ALL-NATURAL EXTRACTS

VEGGIES CHICKEN
ALOE VERA
BEVERAGES AND WATER BOOSTERS
TUNA SALMON
CANNED OR JARRED VARIETIES OF:
COFFEE, BLACK, UNSWEETENED
ARTICHOKES
COOKING SPRAY
BEETS
DRIED HERBS/SEASONING BLENDS
CARROTS (garlic, onion, parsley, thyme, etc.)
HEARTS OF PALM DRIED SPICES
PICKLES BEANS (cinnamon, cumin, paprika, pepper,
turmeric, etc.)
STEVIA (packets or liquids)
PROTEINS ALMOND
BUTTER TEA, UNSWEETENED
BEACHBAR VINEGARS, UNSWEETENED
CHICKEN (apple cider, balsamic,
red wine, rice wine, white, etc.)
POWDERED PEANUT POWDER
WATER ENHANCERS (all-natural flavors)
SALMON
HIGH-FIBER
SHAKEOLOGY
CEREAL
TUNA OATS ALL OTHER ACCESSORIES
DRIED FRUIT
(cherries, cranberries, raisins, etc.)
FFCs MARINADES
BRAN CEREAL (low-sugar) NUTS, WHOLE AND CHOPPED
BROWN RICE OILS
CANNED BEANS (avocado, grapeseed, olive,
(black, chickpeas, kidney, pinto, etc.) toasted sesame, etc.)
OATS Shakeology SALT
QUINOA SEEDS (chia, flax, etc.)
WHOLE-GRAIN CRACKERS SHAKEOLOGY BOOSTS

All products and flavors may not be available in your market.

KITCHEN TOOLS MORE? SURE! MODEL
RECOMMENDED:
1 or 2 GOOD KNIVES
A FEW POTS AND PANS
CUTTING BOARD
BAKING SHEETS
MIXING BOWLS
(small and large)

!
VEGGIE PEELER
PARCHMENT PAPER or
ALUMINUM FOIL
PLASTIC WRAP
FOOD STORAGE BAGS
FOOD STORAGE CONTAINERS
OVEN MITTS
SHAKER CUP
SPATULA

NICE TO HAVE:
COMPLETE KNIFE SET
GRILL PAN
FULL COOKWARE SET
MANDOLINE
RUBBER SPATULAS What happens when you're at a long event with lots of food or
just want to eat more? Simply follow Ilana's More? Sure! model by
SLOW COOKER (crock pot)
always starting with water first. Still hungry for "More?" The answer
FULL-SIZE BLENDER is "Sure!" Just go back around the circle again. With the More? Sure!
FOOD PROCESSOR model, you're never saying "no" to eating...you’re simply doing it in
SPIRALIZER a way that contributes to a healthy lifestyle!

AIR-FRYER
19
MIX & MATCH GUIDE: MIX & MATCH WORKSHEET:
ILANA'S FAVORITES
Now that you know the food groups and how to Plate It!, it’s time to put them into practice.
MY FAVORITES
Now is your chance to plan out your own meals using your favorite foods so you can get to
Whether you’re on-the-go, can’t decide what to eat, or left your lunch at home, having a the weight you want to be. Have fun and make it your own!
set of options will help you get the fuel you need to stay on-track and closer to your goals.
Below are some of Ilana's favorites. Give these a try or use the food lists and create your
own on the following page.

VEGGIES VEGGIES
BREAKFAST (EXTRA CREDIT!)
PROTEIN FFCs ACCESSORIES BREAKFAST (EXTRA CREDIT!)
PROTEIN FFCs ACCESSORIES

50% PROTEIN 50% FFCs Plain Greek 50% PROTEIN 50% FFCs
Blueberries
yogurt

Spinach and
Egg whites Whole-grain toast Cheddar cheese
mushrooms
Almond butter and
Chocolate Shakeology Boost:
Banana
Shakeology Digestive Health

LUNCH VEGGIES PROTEIN FFCs ACCESSORIES LUNCH VEGGIES PROTEIN FFCs ACCESSORIES

50% VEGGIES 25% PROTEIN ½ whole 50% VEGGIES 25% PROTEIN

Turnip fries Beef burger Avocado salsa
wheat bun

Asian
Slaw mix Tuna salad Apple
vinaigrette

Sautéed peppers
Veggie burger Quinoa Hot sauce
25% and onions 25%
FFCs FFCs

SNACK(TIONAL) VEGGIES PROTEIN FFCs ACCESSORIES SNACK(TIONAL) VEGGIES PROTEIN FFCs ACCESSORIES

Baby carrots and 100-cal. pack

Hard-boiled egg
cucumber sticks hummus
Start with veggies Sugar snap Light string Light ranch Start with veggies
snack

snack
Add a protein peas and cherry Mandarin orange Add a protein
tomatoes cheese dressing
Add an FFC Add an FFC

Mixed baby bell Whole-grain Mayo in

Tuna salad
peppers wasa cracker tuna salad

DINNER VEGGIES PROTEIN ACCESSORIES DINNER VEGGIES PROTEIN ACCESSORIES

75% VEGGIES 25% PROTEIN 75% VEGGIES 25% PROTEIN

Cauliflower rice Roasted chicken Soft cheese wedges

Zoodles Turkey meatballs Marinara sauce

Reduced-sodium tamari
Stir-fry mix Grilled organic tofu
soy sauce

20 21
 MIX & MATCH RESTAURANT GUIDE Italian
Yes, you CAN enjoy Italian food! Start with salads—Caesar, house, or mixed greens—lots of
You'll be surprised that you can enjoy all of the cuisines you love and still be able to lose roasted and grilled veggies, fish and meat options, even pastas and potatoes, with delicious
weight with the 2B Mindset. Below are a few tips to keep in mind when eating from a dips and marinades to accessorize with.
restaurant, along with suggestions for different cuisines and a space for you to jot down
your own favorites. LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES*

✔ Always start with water first & veggies most 50% VEGGIES 25% PROTEIN
Grilled Grilled Whole-grain
1 zucchini chicken pasta Pesto sauce
✔ Keep the Plate It! method in mind
✔ Be a menu food investigator and order something that is easy to track later
Grilled Baked Polenta Marinara
✔ Look for “skinny” and “light” sections on menus for many great Plate It! options 2 asparagus salmon sauce
✔ Make the person you’re ordering from (or the comment section in an online order)
your buddy, ask questions and make requests so you can stick to veggies most, ask 25%
MY PICK
for accessories on the side so you can make the meal what you want it 2B FFCs

Deli, Variety Café, and Diner DINNER

75% VEGGIES 25% PROTEIN
OPTION

1
VEGGIES

Grilled eggplant Shrimp

PROTEIN ACCESSORIES*

Marinara sauce
Enjoy all the possibilities—fruit and yogurt, open-faced sandwiches, lean proteins, omelets,
and so many salads to choose from, plus endless accessories to make them taste great! Tuscan roasted Olive oil and
2 asparagus and Grilled chicken balsamic
VEGGIES peppers vinaigrette
BREAKFAST OPTION (EXTRA CREDIT!) PROTEIN FFCs ACCESSORIES*

50% PROTEIN 50% FFCs MY PICK

Whole-grain
1 Spinach Eggs Feta cheese
toast

2 Plain Greek
yogurt Plain oatmeal Cinnamon
and stevia Japanese
Explore the sashimi menu, try rice-free naruto rolls, grilled chicken and fish, edamame, and
MY PICK
of course, salads and veggies. But stay away from carb-heavy tsunami or deep-fried rolls.

LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES* LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES*

50% VEGGIES 25% PROTEIN Brown rice Reduced-

50% VEGGIES 25% PROTEIN
Large spinach Seaweed salad Salmon roll from salmon sodium tamari
1 Burger ½ a bun Ketchup 1
salad roll soy sauce
Mixed greens Teriyaki
Roasted carrots Mayo in and tomato Grilled Brown rice sauce and
2
and broccoli Tuna salad Fruit salad tuna salad
2 chicken carrot-miso
salad dressing

25% MY PICK 25% MY PICK

FFCs FFCs

DINNER OPTION VEGGIES PROTEIN ACCESSORIES* DINNER OPTION VEGGIES PROTEIN ACCESSORIES*

75% VEGGIES 25% PROTEIN 75% VEGGIES 25% PROTEIN

Vegetable soup Shaved Parmesan Cucumber salad Grilled shrimp Teriyaki sauce
1 Grilled salmon 1
and side salad and ranch dressing

Roasted carrots Roasted BBQ Mixed greens and Yellowtail, salmon, Eel sauce
2 BBQ sauce 2
tomato salad and tuna sashimi and spicy mayo
and cauliflower chicken

MY PICK MY PICK

22 *Remember to ask for accessories on the side 23 *Remember to ask for accessories on the side
 Chinese
Choose from tons of protein and veggie options and combinations—even tofu! Ask for your
food steamed with the sauce on the side so you can enjoy all the flavors without overdoing it.
Steakhouse
No need to stay away from the steakhouse! Choose from all the grilled proteins
(don’t forget chicken and fish!), and of course, lots of salads and veggie sides.

LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES* LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES*

50% VEGGIES 25% PROTEIN 50% VEGGIES 25% PROTEIN

Steamed Steamed Brown rice Brown sauce Sautéed Boiled baby
1 broccoli shrimp 1
spinach Filet mignon potatoes Steak sauce

Sesame seeds
Mixed veggies Grilled tofu Brown rice and reduced- Fire-roasted Mashed sweet
2 sodium tamari 2
asparagus Seared tuna potatoes Butter
soy sauce

25% MY PICK 25% MY PICK

FFCs FFCs

DINNER OPTION VEGGIES PROTEIN ACCESSORIES* DINNER OPTION VEGGIES PROTEIN ACCESSORIES*

75% VEGGIES 25% PROTEIN 75% VEGGIES 25% PROTEIN

Roasted brussels Sirloin Peppercorn sauce
1 Eggplant Grilled beef Your favorite sauce 1 sprouts

Sweet and Fire-roasted Roasted chicken Aioli

2 Steamed bok choy Steamed chicken sour sauce
2 artichokes

MY PICK MY PICK

Mexican
Love taco salads and fajitas? Just load up on veggies, pick your protein, and add brown rice
or beans if it’s lunchtime. Add sour cream or guacamole and have a veggies most fiesta!
Seafood
Start by choosing your salads and sides, then find your favorite fish and make sure it’s simply
grilled or roasted (rather than cooked in oil or butter, deep-fried, or breaded).

LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES* LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES*

50% VEGGIES 25% PROTEIN Mixed greens, Pico de gallo 50% VEGGIES 25% PROTEIN
Grilled Steamed
1 peppers, and Steak Beans and rice and avocado 1 asparagus lobster Corn on the cob Melted butter
onions

Chopped lettuce Roasted corn Fresh lime Roasted Grilled lemon and
2 and tomatoes Shrimp salsa and 2 broccoli and sea bass Wild rice olive oil
guacamole carrots

25% MY PICK 25% MY PICK

FFCs FFCs

DINNER OPTION VEGGIES PROTEIN ACCESSORIES* DINNER OPTION VEGGIES PROTEIN ACCESSORIES*

75% VEGGIES 25% PROTEIN Double pepper and Cilantro, pico de 75% VEGGIES 25% PROTEIN
Sautéed garlic lemon, garlic,
1 onions (instead of Chicken gallo, and sour 1 spinach Wood-grilled shrimp and olive oil
getting tortillas) cream
Romaine lettuce Shredded cheese
2 leaves, peppers, and Carnitas and guacamole 2 Caesar salad Grilled chicken Caesar dressing
onions

MY PICK MY PICK

24 *Remember to ask for accessories on the side 25 *Remember to ask for accessories on the side
 Indian
You can always count on Indian cuisine to be flavorful with all of the delicious spices and
curries. Add those spices to a veggies most plate and you’re good to go!
Salad Bars
Start with your lettuce base, add veggies, protein, and FFCs if it’s lunchtime. Top with
cheese or dressings—and try diluting accessories with a little bit of water or lemon juice.

LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES* LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES*

50% VEGGIES 25% PROTEIN

Sauces from 50% VEGGIES 25% PROTEIN Romaine Bacon crumbles
Chicken tikka Turkey and
1 Veggie curry Brown rice curry and 1 lettuce and Black beans and light ranch
masala egg
tikka masala red peppers dressing

Cheese from Spinach Grilled Blue cheese

2 Sag paneer Tofu Dal 2 Apple
sag paneer and beets chicken dressing

25% MY PICK 25% MY PICK

FFCs FFCs

DINNER OPTION VEGGIES PROTEIN ACCESSORIES* DINNER OPTION VEGGIES PROTEIN ACCESSORIES*

75% VEGGIES 25% PROTEIN 75% VEGGIES 25% PROTEIN Mixed greens, Avocado and lemon
1 Steamed veggies Chicken curry Curry sauce 1 tomato, cucumber, Tofu vinaigrette dressing
peppers, and onions
Lime juice, spices, Arugula and Avocado and
Tandoori fish Salmon
2 Green salad and sauce from 2 red onion balsamic dressing
tikka masala tikka masala

MY PICK MY PICK

Thai
What a great way to eat veggies most! You’ll find tons of salads and lots of veggie-based dishes—
Your Other Favorite Cuisines
try some roasted with yummy sauces to accessorize, so you feel happy, full, and satisfied!
LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES*

LUNCH OPTION VEGGIES PROTEIN FFCs ACCESSORIES* 50% VEGGIES 25% PROTEIN

Cucumbers, 1
50% VEGGIES 25% PROTEIN
Veggie
1 tomatoes, and Tofu and egg Peanut sauce
dumpling
onions
2
Carrots and Spicy garlic
2 Chicken Brown rice
cabbage sauce
25% 3
FFCs
25% MY PICK
FFCs

DINNER OPTION VEGGIES PROTEIN ACCESSORIES*

DINNER OPTION VEGGIES PROTEIN ACCESSORIES*
75% VEGGIES 25% PROTEIN
Eggplant, onions,
75% VEGGIES 25% PROTEIN
Spicy chili 1
1 scallions, and bell Tofu basil sauce
peppers

Cucumber salad Chicken Red curry sauce 2

2

MY PICK 3

26 *Remember to ask for accessories on the side 27 *Remember to ask for accessories on the side
 BUILD A HEALTHIER
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

29
 “Make Every Day
A Weight-Loss Day”
–Ilana

Remember, everybody is different, so if you are taking any medication or have any unique or special medical needs or conditions, such as food
allergies, dietary restrictions, eating disorders, issues with blood sugar regulation, or if you are pregnant or breastfeeding, please consult your
physician before starting this or any other eating plan or taking any supplement. The information is for general educational purposes only and
is not intended or implied to be a substitute for, nor does it constitute, professional medical or nutritional advice, diagnosis, or treatment.
Consuming raw or undercooked meats, poultry, seafood, shellfish, eggs, or unpasteurized milk may increase your risk of foodborne illness.
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Contact your Coach for support or go to BODiSupport.com for more information.